Malavika Mohanan finds it ‘tough’ to balance the core; here’s a guide to help

Understanding core balance

Core balance involves the integration of various muscle groups, including the abdominal, back, and pelvic muscles. “These muscles work together to support the spine, pelvis, and overall body alignment. Improving core balance enhances stability, reduces the risk of injuries, and contributes to better posture,” said Goyal.

Core balancing exercises

Planks

– Begin with a basic plank, maintaining a straight line from head to heels.
– Gradually increase the duration as your strength improves.
– Experiment with side planks to engage different core muscles.

Russian twists

– Sit on the floor, lean back slightly, and lift your feet off the ground.
– Rotate your torso from side to side, engaging your obliques.

Yoga can help with core balance (Source: Freepik)

Bridges

– Lie on your back with your knees bent and lift your hips toward the ceiling.
– Squeeze your glutes and engage your core throughout the movement.

Bird Dog

– Start on hands and knees, extend one arm and the opposite leg.
– Focus on balance and keeping your body in a straight line.

Stability ball exercises

– Utilise a stability ball for exercises like ball crunches and leg lifts.
– The unstable surface challenges your core muscles.

Mindful practices for core balance

Yoga

– Incorporate yoga poses that emphasise the core strength, such as boat pose or naukasana
– Yoga also promotes overall body awareness and balance.

Pilates

– Pilates focuses on core strength and stabilisation through controlled movements.

Tai Chi

– Tai Chi emphasizes slow, flowing movements that engage the core and improve balance.
– It also promotes mental focus and mindfulness.

Lifestyle adjustments

1. Proper nutrition –
– Maintain a balanced diet to support overall health and muscle function.
– Ensure an adequate intake of vitamins and minerals for optimal muscle performance.
2. Adequate hydration –
– Dehydration can affect muscle function and balance.
– Stay hydrated to support overall physical performance.
3. Posture awareness –
– Be mindful of your posture throughout the day.
– Sit and stand tall, engaging your core muscles to support your spine.
4. Consistent practice –
– Regularity is key to improvement.
– Dedicate time each week to core-strengthening exercises and mindful practices.

Progression and challenges

Gradual intensity increase

*Start with basic exercises and gradually progress to more challenging variations.
*This prevents injuries and allows your muscles to adapt.

Balance tools

*Use tools like balance boards or stability discs to add an extra layer of challenge.
*These tools enhance proprioception and core engagement.

Variety in workouts

*Keep your routine diverse to engage different muscle fibers.
*Incorporate cardio, strength training, and flexibility exercises.

Monitoring and listening to your body

Rest and recovery

– Allow your muscles time to recover between workouts.
– Overtraining can hinder progress and increase the risk of injury, Goyal said.
– Pay attention to how your body responds to different exercises.
– Adjust your routine based on what feels effective and sustainable for you.

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